Nine reasons behind why one should consider avoiding Keto Diet

Trying to lose weight, but it has become a hard nut to crack for you. Having less food, doing exercise, attempting special diets, but the movement of numbers on the scale is still unsatisfying. Then, on a regular day, you hear about this magical diet that rapidly makes one slimmer. However, is this magical 'Keto Diet' actually a blessing or curse? Well, science prefers the second option as an answer. With some necessary information about Keto Diet, here are nine scientifically-proven reasons that may change your mind to follow the Keto Diet.

What is Keto Diet?

Keto Diet/ Ketogenic Diet is a type of food intake pattern that changes the major energy supplement by Carbohydrate to major energy supplement by fat (Ketosis). This diet is considered helpful in managing seizures for epilepsy patients (the reason is still unclear). However, this diet is gradually becoming popular with the help of the internet. People are trying this diet which is considered unhealthy by nutritionists. In other words, it is a fad diet (a diet that uses unusual proportions of food than the standard requirements for human beings).

Moreover, the number of research done on this diet is comparatively low. As the standard nutritional requirements, 55%-75% of daily energy should be provided by Carbohydrates, 10-15% from Proteins, and 15-30% from Fats. On the contrary, 75% of daily energy is supplied from fats, 15% from proteins, and 5% from Carbohydrates.

Which foods are allowed in a Keto Diet?

Some foods that are allowed in a keto diet are given below:

Animal proteins: 

Different types of meat, eggs, fishes, and seafood, etc., are some examples.

Dairy products:

Milk, Butter, Cream, different types of Cheeses, Yogurt, etc.

Oils:

Sesame oil, Canola oil, Avocado oil, extra-virgin olive oil, Hazelnut oil, Coconut oil, etc.

Low carb vegetables:

Avocados, Green vegetables, Leafy vegetables, Cauliflower, Onions, Broccoli are allowed on a Keto diet.

Nuts and Seeds:

Nuts and seeds like Almonds, Hazelnuts, Chia seeds, Pumpkin seeds, Hax seeds, Walnuts, Peanuts, etc., are a part of this diet.

Watery and Citrus Fruits:

Few fruits such as Watermelon, Lemon and different types of berries are allowed on a Keto diet. 

Condiments:

Vinegar, Salt, Black pepper, Oregano, etc. 

Which foods are not allowed in a Keto Diet?

Some foods that are not allowed in a Keto Diet are given below:

Sugar containing foods:

Ice-creams, Cookies, Candies, Soda, Cakes, Pastries, etc.

Starches:

Any product made with grains such as Pasta, Bread, Rice, Cereals, etc., is prohibited during this diet.

Most of the Fruits :

Most of the fruits, such as Mangoes, Papayas, Bananas, Jackfruits, Grapes, Apples, Dates, etc., are not allowed in this diet.

High Carb vegetables :

Peas, Beans, underground vegetables such as potatoes, sweet potatoes, etc., are no-go on this diet.

Diet products :

Diet Soda, Artificial sweeteners, Low-fat dairy products, etc.

Alcohol: 

Every type of alcohol, such as beer, wine, cocktails, etc., is not allowed.

Why I should avoid Keto Diet?

Here are nine scientifically-proven reasons that show why one should avoid Keto Diet:

1. Keto Flu:

Keto flu is the very first reaction to Keto Diet. As the body changes energy intake, several symptoms such as headache, weakness, nausea, constipation, dizziness, muscle cramps can be found. These symptoms are referred to as 'Keto Flu'. It starts on the first or second day of starting 'Keto Diet' and continues for a week. 

2. Kidney Problems

The most harmful outcome from the Keto diet is Kidney problems. One significant issue in the 'Keto Diet' is extra urination. You may have to visit your toilet more than average. There are several reasons behind this. Fat holds more water than Carbs. So, when the fat is utilized, the extra water is removed from your body. As a result, you feel lighter and become a fan of this diet. Again, during Ketosis, the harmful ketones also need to be removed. These acidic properties harm the kidney. Extra urination is also linked to some other harms, which you will eventually find out. One of them is micronutrient wasting with urine. This micronutrient deficiency can harm kidneys.

3. Heart problems:

The main change in a Keto Diet is the extra intake of fats. Fats also contain LDL cholesterol (bad cholesterol).  Higher LDL can block your cardiac arteries, which eventually leads you to the cardiologist with your increased risk of fatal heart diseases. Again, extra urination can create electrolyte deficiency which is a cause of 'Cardiac Arrhythmia' (irregular heart beating).

4. Micronutrient Deficiency :

Micronutrients are the nutrients that we need in a minimal amount or milligram amounts. Vitamins and minerals are regarded as micronutrients. All of us know that veggies and fruits are known as the primary sources of minerals and vitamins. However, the Keto diet restricts the intake of veggies and fruits. It can create micronutrient deficiency in the long run, resulting in low immunity power, malnutrition, mental and physical difficulties, etc. 

5. Irregular menstrual cycles:

Menstruation is a harsh but good blessing for women. However, does the Keto diet affect it? Some researches show that women may face prolonged periods, breakthrough bleedings and some other difficulties in that time of month. The reason behind this is hormonal changes due to changing food patterns.

6. Constipation:

You may have to struggle in the toilet while adapting to the Keto Diet. The reason behind this is a lack of fiber in your daily food due to restrictions in the consumption of fruits, grains and vegetables.  

7. Mood Swings:

The primary fuel for the brain is glucose. While maintaining a Keto diet, the glucose level in the blood may decrease. It can change your mood. Again, low sugar levels can hamper the balance of Serotonin (a hormone responsible for mood control and sleep) which may make you feel irritated.

8. Diabetic condition:

Some of you may be already got surprised after seeing this point in the negative impacts of the Keto Diet. However, a Ketogenic diet is proven helpful for lowering the blood glucose levels in patients with high blood sugar. The risk here is the lowering of blood sugar level than the standard rate which is equally harmful to diabetic patients as high blood sugar. Nutritionists do not recommend the Keto diet for type 1 diabetic patients. Again, the Keto diet may lead diabetic patients to 'Ketoacidosis' ( a state where the body remains in an acidic condition) which is very risky for their lives.

9. Weight regain: 

After all these restrictions and maintaining a costly diet, you got yourself in a desirable shape. Now, you want to get back on your regular diet. What if all your attempts go in vain after you return to your normal diet? Well, that happens on a keto diet. There are high chances of gaining extra weight while returning to a regular diet from a Keto diet.

Then, what should I do to lose weight?

Here are some steps that can help you move your weight scale to the left: 

Consult with a dietitian. Dietitians are professionals in this field and they will give you a customized diet chart for you considering your height, weight, eating habits etc. Sticking with the suggested diet works as the most helpful factor for weight loss.

Physical activities such as jogging, walking, swimming, yoga are beneficial for weight loss. 

Water drinking can affect your body weight. At least 2 liters of water daily is required. Drink water before having meals and avoid it for at least one hour after having meals. Besides, drink more water in the morning and gradually decrease it at night.

According to research, slow eating patterns are good for weight loss. It decreases energy intake and increases water intake.

Instead of having an unhealthy diet pattern, adapting the tips mentioned above will help you lose extra weight.